Strength

Rope Crunch

The rope crunch is a beginner strength exercise for your abs, using cable.

Main muscles
Abs
Equipment
Cable
Level
Beginner
Rope Crunch, starting position
Start
Rope Crunch, end position
Finish

How to do it

  1. Kneel 1-2 feet in front of a cable system with a rope attached.
  2. After selecting an appropriate weight, grasp the rope with both hands reaching overhead. Your torso should be upright in the starting position.
  3. To begin, flex at the spine, attempting to bring your rib cage to your legs as you pull the cable down.
  4. Pause at the bottom of the motion, and then slowly return to the starting position.
  5. These can be done with twists or to the side to hit the obliques.

Alternatives to the rope crunch

Standing Cable Wood Chop Cable Crunches Body weight Reverse Crunch Body weight Ab Roller Other Bosu Ball Cable Crunch With Side Bends Cable Cable Judo Flip Cable